GCSE PE Revision Booklet

Making the most of your revision1. Answering past paper exam question

• Don’t just copy the answers! Try them without your notes! • Mark your answers – learn from your mistakes!• ALWAYS give practical examples.• Check how many marks a question is worth – 8 marks means you make 8 points!• Underline key words!

2. Chunking• Chunking is breaking up a big piece of information into smaller chunks rather like

steps in a ladder.• It can be used for numbers and words.• A good example is to make a list with either bullet points or numbers.

3. Mnemonics• Mnemonics help you to remember by using short words that stand for something to

help you.• E.g. SPORT or FIT

4. Re-writing or condensing your notes. • Simply re-reading your notes is a very ineffective way to revise.• Creating posters, drawing mind maps or discussing a topic with friends will help you

remember what you’ve studied.

4. Using colour• Create colourful A3 posters or mind maps.• Your brain just adores colour and will remember things much more easily if you use

it. • E.g. put all the important words in red, the important concepts in green, important

dates in purple etc

5. Key Words• A list of key words is a great way to test knowledge• Learn definitions• Quick glance revision.

6. Flash Cards• Good to condense notes.• Helpful for key topics.• Handy to use with friends and family!

7. Post – its • Single words/ phrases to trigger information! • Stick them around the house – revising will seem like less of a chore!• Group various things together.• Organise them into what you know and don’t know – rearrange as you learn more.• Follow trends or themes.

and remember to take a break!

Individual DifferencesGender

Hormone Imbalance – women on menstrual cycleHeart and lungs – men’s are bigger than women’sBody shape,size and physique – Men are bigger than womenMuscles mass and flexibility – Men have more muscle mass but are less flexible than womenMuscle strength and power- men are stronger than women.

CultureIdeas, customs and social behaviour of people on society. Participation influences – school you go to, facilities, money, religion, the country you live in and gender.

Environment Surrounding or condition where we live. Affected by weather (too hot or cold can be dangerous), pollution (ill health), altitude (more 02 at high altitude improves fitness), humidity (water in the air) and terrain.

Age As we get older we get less flexible, weaker, O2 capacity reduces, heart is less efficient, skill level can improve and longer recover time from exercise and injury.

PhysiqueEctomorph- little muscle or fat, narrow hips and shoulders, thin legs and arms, narrow chest – suitable for marathon running not weight lifting. Endomorph – High body fat, pear shaped, lot of fat on arms and legs. Suitable for rugby or shot put not for long distance running.Mesomorph - little body fat, muscular body, strong arms and legs, wide shoulders narrow hips, wedge shaped – suitable for swimming or gymnastic. Likely to excel at all sports.

DisabilityPhysical – loss of functions or body partMental – lack of ability to function intellectually and in changing situationsPermanent – set for lifeTemporary – could get better or worse e.g. paralysed from a stroke.

Exam Questions

2. Explain how individual differences can affect the amount of physical activity a person may participate in. (2 marks)

1. Which one of the following is not a disability category?

A. PhysicalB. Mental C. Social D. Permanent

3. Which one of the following does not usually decrease with age?

A. SkillB. FlexibilityC. StrengthD. Oxygen capacity

4. In which one of the following does a female sports performer tend to have an advantage over male sports performers?

A. FlexibilityB. StrengthC. Speed D. Power

5. Which one of the following activities would be most suitable for an ectomorph?

A. Olympic weightliftingB. Shot put C. High jump D. Canoeing

6. Which one of the following activities would be least suitable for an 11 year old?

A. Cross country runningB. SwimmingC. Circuit trainingD. Weight training

7 .What are the characteristics of an ectomorph body type? 3 marks]

Risk The possibility of suffering harm, loss or damage.

Risk Assessment: Before activity assess the level of risk and check there are no potential dangers.

Risk control – Safe equipment, follow rules, safe numbers, appropriate clothing, officials, no jewellery, correct age and gender, warm up and cool down.

Challenge a test or your ability or resources in a demanding situation.

Potential Hazards – Faulty equipment, damaged facilities, water, too many people, clothing and knowledge of rules.

Risk and challenge

Recreational any form of play, amusement or relaxation performed as games, sports or hobbies.

No special training is required. Take part in the activity for some length of time and at a convenient time.

Competitive an activity that involves some form of contest, rivalry or game.

Requires performers to be highly committed as they need to train to compete.

Activity Levels

Influences on healthSmoking, alcohol, drugs, poor personal hygiene, diet, exercise, sleep environment, psychological, safety and sexual health.

Benefits of exercisePhysical benefitsContribute to good physical health. Physical challenge.Lower resting heart rateIncreased fitness.Improve performance.Improved body shape and toning.Reduced chance of illness.Helps you sleep.

Social benefitsMix with new people.Meet friends.Develop teamwork/cooperation.

Mental benefits Relieve stress.Enjoyment of life. Feel good.

DefinitionsHealthy lifestyle A lifestyle that contributes positively to physical, mental and social wellbeing, and includes regular exercise and physical activity.

Health A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity.

Exercise A form of physical activity which maintains or improves health and/or physical fitness.

Fitness Ability to meet the demands of the environment.

Good exercise habitsWalk places instead of driving or being driven.Get off the bus a stop early.Use a bicycle to get places.Use the stairs.Try to exercise for at least 30 minutes a day.

Healthy Active Lifestyle

Exam Questions8. Which one of these will not improve an individual’s health?[1 mark]

A. Good hygieneB. Balanced dietC. Lack of sleepD. Regular medical check-ups

9. When taking part in activity it is important that any potential hazards that can cause injury are identified. This is called:

A. Risk considerationB. Risk assessmentC. Danger management D. Danger awareness

11. Regular exercise is important to help maintain a healthy lifestyle. State two reasons why taking part in regular exercise can improve your health. (2 marks)

10. Which one of the following is a positive long-term effect of a healthy active lifestyle?[1 mark]

A. Lower resting heart rateB. Increased breathing

rate C. High blood pressure D. Tiredness in the muscles

12. People are encouraged to live a healthy active lifestyle. Using five examples, state how people could make their everyday lifestyle more healthy and active. (5 marks)

Movement Description

AbductionMovement away from the mid-line

of the body

AdductionMovement towards the mid-line of

the body

Extension Straightening limbs at a joint

Flexion Bending the limbs at a joint.

RotationA circular movement around a fixed

point

Name of muscle Function Example in sport

Triceps Extend the arm at the elbow Press-up, throwing a javelin

Biceps Flex the arm at the elbow Pull-up, drawing a bow in archery

DeltoidsMove the arm in all directions at the

shoulderBowling a cricket ball

Pectorals Adduct the arm at the shoulder Forehand drive in tennis

TrapeziusHold the shoulders in place, move

head back and sidewaysHolding head up in rugby scrum

Gluteals Adduct and extend leg at the hips Pulling back leg before kicking a ball

Quadriceps Extend the leg at the knee Kicking a ball jumping upwards

Hamstrings Flex the leg at the knee Bending knee before kicking a ball

GastrocnemiusPointing the toes, help to flex the

kneeRunning

Latissimus dorsiAdduct and extend the arm at the

shoulderButterfly stroke in swimming

Abdominals Flex the trunk across the stomachPulling the body down when

hurdling

Muscles and Movement:Muscles only provide one type of movement as they can only pull and not push. All muscles work in pairs, with one muscle pulling while the other relaxes, and then vice versa. These are called an ‘Antagonistic Pair’.

The Prime mover muscle contracts to start a movement. It is also known as the ‘agonist’.The Antagonist muscle relaxes to allow movement to take place.

Origin: the end of the muscle attached to the fixed bone.Insertion: the end of the muscle attached to the bone that moves.

Muscle ContractionsMuscles contract when they work. If a muscle contracts to create movement, it is called an isotonic contraction.An isotonic contraction can be concentric, which is where the muscle shortens as the fibres contract or eccentric, where the fibres contract as the muscle lengthens.When a muscle contracts with no resulting movement, it is an isometric contraction.

Muscular system Exam Questions13. To cause movement muscles and bones must work together. Explain this process, using an example. (4 marks)

14. Adduction is one of the range of movements that occurs at joints in the body. Which of the following describes adduction at the shoulder joint?

A. The movement of a limb away from the midline of the body

B. The movement of a limb towards the midline of the bodyC. The movement of a limb in a complete circleD. The movement of a limb which increases the angle of a

joint

15. There are a range of movements that occur at different joints in the body. The elbow is a hinge joint. What types of movement can occur here? 2 marks]

Functions of Skeletal System:• Protection - the cranium and ribs protect the brain and

vital organs in the chest.• Shape - gives shape to the body and makes you tall or

short.• Support - holds your vital organs in place when playing

sport. The vertebral column holds the body upright.• Movement - muscle are attached to bones, which are

jointed. When the muscles contract the bones move.• Blood production - red blood cells (to carry oxygen) and

white blood cells (to protect against infection) are produced in the bone marrow of some bones.

Synovial joints and Connective Tissue Functions:• Cartilage reduces friction. Acts as a shock absorber.• Synovial fluid lubricates the joint.• Synovial membrane produces synovial fluid.• Tendon joins muscle to bone enabling movement.• Ligament joins bone to bone, stabilising the joint

Type of bone

Example Function in sport

LongFemur,

humerusMovement - to generate strength

and speed

Short Carpals, tarsal Shock absorption - spreading load

Flat (Plate) Ribs, craniumProtection of vital organs,

attachment of muscles to help movement

IrregularVertebrae,

faceProvide shape, protection

Skeletal system

Exam Questions16. Explain the role of the skeletal system in producing movement of the body. (5 marks)

Cardiovascular & Circulatory SystemCirculatory system – Functions • Transportation of oxygen, water and nutrients through the blood.• Provide protection from disease with antibodies. • Regulates body temperature by absorbing heat and taking it to the

lungs or skin for release.• Dilutes/carries away lactic acid.

Cardiovascular system – consists of the heart and blood vessels.

Capillaries – link arteries and veins. Allow O2 and CO2 to pass through their walls.Where gaseous exchange takes place. Oxygen passes through the capillary wall and into the tissues, carbon dioxide passes from the tissues into the blood

Veins – carry deoxygenated blood back to the heart.

Arteries – oxygenated blood from heart to the body.

Blood Vessels

Exam Questions

17. All of the following are functions of the blood except:A. TransportB. ProtectionC. Energy productionD. Temperature control

19. Maximum heart rate is calculated by: A. 220 multiplied by age B. 220 minus age C. 220 plus age D. 220 divided by age

18. Blood has three main functions, one of which is temperature control. State and describe the other two (4 marks]

Cardiovascular Endurance:The ability of the heart, blood vessels, blood and respiratory system to supply oxygen and fuel to the muscles at a steady rate for a considerable length of time.

Max HR is calculated by 220 - age

Effects of Exercise• Increase in breathing rate• Increase in heart rate• Increase in blood pressure, and temperature

Respiratory systemAerobic RespirationThis type of respiration occurs in the presence of oxygen. Glucose + oxygen = energy+ carbon dioxide + water. It is used during continuous activity such as football or a marathon.

Action of breathingBreathing in – The intercostal muscles contract raising the ribs and pushing out the sternum. This increases the chest cavity caused air to rush in

Breathing out – The intercostal muscles relax causing the sternum and ribs return to their normal position. This causes air to be forced out of the body.

Anaerobic respirationThis type of respiration occurs in the absence of oxygen.Glucose = energy = lactic acid

Oxygen debtAs a result of anaerobic respiration an oxygen debt is created. This is where the body ‘borrows’ oxygen from its stores to enable the breakdown of glucose for energy during anaerobic respiration. After this has occurred we have to pay this oxygen back. This is known as oxygen debt.

Recovery period Following exercise we enter a recovery period where we take in extra oxygen to aid the removal of lactic acid. Expiration of breath – removes carbon dioxide and other waste products from lungsPerspiration – temperature control – allows release of excess waterExcretion – removes water and other waste products from lactic acid.

Lactic acidLactic acid is a poisonous waste product that is produced as a result of anaerobic respiration. Lactic acid causes fatigue in muscles.

Gaseous ExchangeThis is the process where by oxygen is exchanged for carbon dioxide. This takes place in the alveoli air sacs in the lungs.

Exam Questions20.There is a mixture of aerobic and anaerobic activities in athletics. Which of the below is an example of an aerobic activity? ( 1 mark]

A. JavelinB. 100mC. 5000mD. High Jump

21. Which activity is most likely to use aerobic respiration for energy?

A. 10 km cross country runB. Vault in gymnasticsC. Shot putD. Jumping to block a shot in

basketball

22. Which one of the following is not an anaerobic activity?

A. Long jump B. Gymnastics vault C. Tennis serveD. Yoga

23. Which one of the following is the correct equation for aerobic respiration?[1 mark]

A. Glucose + oxygen → energy + carbon dioxide + water

B. Glucose + oxygen + carbon dioxide → energy + water

C. Glucose + carbon dioxide → energy + oxygen + water

D. Glucose + water + carbon dioxide → energy + oxygen

Components of fitnessHealth

Strength Strength is the ability of the muscles to exert force on an object.There are three types:

1. Dynamic strength – strength required to support weight or exert force against an object ( kicking a football)

2. Explosive strength – strength required for a short burst of movement (Sprinting , long jump take off or pushing a shot putt)

3. Static strength – strength applied to a static object (holding a position on gymnastic rings)

Speed - Speed is the ability to move as fast as possible. It is the combination of reaction time and movement time. E.g. 100m

Power Power is the combination of maximum speed and maximum strength. Such as pushing the shot putt as far as possible.Strength training increases power. E.g. throwing a javelin

Flexibility Flexibility is the range of movement at a joint.It can improve the effectiveness of a performance, reduce risk of injury and improve posture e.g. splits in gymnastics.

Cardiovascular endurance -This is the ability of the heart and lungs to function efficiently during endurance exercise. E.g. marathon runner

Muscular endurance - This is the ability of a muscle to do sustained, continuous work.

SkillReaction time - Reaction time describes the time taken for a response to occur after a stimulus. E.g. a sprinter reacting to the starting gun.

Agility - Ability to move quickly, changing direction and speed. It is a combination of flexibility and speed. E.g. changing direction in a game of rugby to avoid a tackle.

Balance - The ability to maintain a given position in static and dynamic situation. E.g. holding a handstand in gymnastics.

Co-ordination - Coordination is the ability to produce a smooth movement by efficiently linking all parts of a movement together.Good hand-eye coordination is required for some sports, e.g. darts and any sport that requires catching.

Timing - Timing is coinciding movements in relation to external factorsIt is a combination of decision-making, reaction time and coordination. E.g. contacting the ball with a rounders bat.

Exam Questions

24. What is meant by the term ‘static strength’? Give an example from a physical activity where a performer uses static strength. 2 marks

25.Increased flexibility can improve performance. Discuss this statement using practical examples. 3 marks

30. Using an example from a physical activity, explain what is meant by the term ‘co-ordination’. (2 marks)27. State what is meant by the term

‘flexibility’. 1 mark

28. Which one of the following components of fitness is best improved through ‘continuous training’? [1 mark]

A. Muscular strengthB. Cardiovascular enduranceC. AgilityD. Flexibility

29. The most important factor for a fast start in a 100 m sprint is:

A. FlexibilityB. BalanceC. Reaction timeD. Co-ordination

26. State two components of physical fitness that an athlete would need when taking part in either football, swimming or cross country. Explain how these components could improve their performance in that activity. (4 marks)

Types of trainingTraining Type

Description Good for improving

Advantages Disadvantages

Continuous

Training

Involves continuous activity that increases heart rate between 50-80% over a sustained period of time. It is slow and steady activities e.g. jogging.

Cardiovascular endurance

• Doesn’t require much equipment. • Good for aerobic fitness• Good for losing weight

Disadvantage: • Not useful for game players because it doesn’t

improve anaerobic fitness.• Can be boring

Interval Training

• Involves periods of intense work followed by rest periods.

• Can be short or long intervals.

Speed Muscular enduranceAnaerobic fitness

• Good for game players because you can mix aerobic and anaerobic exercise.

• Easy to adapt for different activities or fitness levels

• No specialist equipment needed

• Can become boring• Need to time rest and work periods carefully

Weight Training

• Involves using free-standing weights or fixed weights attached to weight training equipment

• Repetitions are the number of times the weights are lifted

• Sets are the number of times a weight activity is carried out

Muscular enduranceSpeedPowerStrength

• Improves muscular strength and tone. • Easy to show progression • Increases muscle size and power• Assist recovery after injury

• Need to have access to a gym which may be costly.

• Free-standing weights may cause injury if dropped

• Limit on the weight that can be lifted with fixed weights

• Specialist equipment needed.

Fartlek Training

Also known as ‘speed play’ and involves fast and slow running over a variety of terrain or hills. It is useful for individual sports, e.g. athletics and team sports, e.g. football.

Aerobic enduranceAnaerobic fitness

• Can be easily adapted for different sports and fitness levels.

• Good for sports that require a change of pace

• Difficult to see how much effort is being exerted.• Too easy to skip the hard bits.

Circuit Training

• Involves completing a variety of exercises at stations to exercise different muscle groups

• Each exercise is carried out for a set time or number of repetitions before moving on to the next station

• Same muscle group should not be next to each other• It can be useful to team sports, e.g. football and

racquet sports, and individual sports e.g. running.

Anaerobic fitnessStrengthMuscular enduranceCardiovascular enduranceSpeed

• Varied, so doesn’t get boring. • Easily adapted• Can include skill stations

Requires a lot of equipment and time to set up.

S Specificity- The training should match the demands of the activity and develop the relevant body systems.

P Progression - Training workload should be increased gradually so that the body can adjust to the extra demands.

O Overload – Making your body work harder than normal in order to make it adapt or improve.

R Reversibility – If training stops, because of injury for example, then the benefits gained would be lost.

T Tedium – Training should be varied and interesting to prevent boredom.

Frequency – The number of training sessions. F I Intensity – The number

of training sessions. T Time – the amount of time spent in training session

Training Principles

Principles of overload

Thresholds of TrainingThis is the heart rate needed to ensure that exercise is affecting the body and fitness improves. Maximum Heart Rate (MHR) is calculated by 220-age. Aerobic threshold : 60-80% MHRAnaerobic threshold: 80-90% MHR

Aerobic threshold: 60% MHR Anaerobic threshold: 80% MHR

Training year, training session and alternative training.

Phases of a training session

Warm up – is done to prepare the body for exercise, reduce the risk of injury and mentally prepare for the activity. An example would be a pulse raiser, light exercises and stretches.

Fitness – this phase is done to concentrate on improving a selected aspect of fitness. An example may be weight training to improve strength.

Skill Phase – to develop individual skills or team play/skills.

Cool down – This is the end of the session where it finishes gradually to help remove waste products in the body, such as lactic acid to prevent soreness.

Altitude Training • Aerobic exercise is carried out at higher altitudes (usually above

5000ft)• The air is less dense and oxygen levels are lower• More red blood cells are produced to help carry oxygen to the

muscles > increase in oxygen carrying capacity• The adaptation of increased red blood cells will last about 2-3

months when athletes return to sea level.

Warm Weather Training • Allows athletes to train consistently• Psychological benefits e.g. mood lifted with

the sun• Removes pressures such as the media they

have at home• Injury risk reduced as muscle are warmer

skills and on going fitness

Training YearPre-Season:

• The time leading up to competition• Initial preparation• Time to develop technique and fitness

Post-Season: • Period of rest and recovery• Maintain general fitness

Peak-Season: • Main competition period• Participation in competitions • Concentration on skills and on going

fitness

• Jogging• Shuttle sprints • Ball work - skills• Small sided games.

• Warm up • Speed shuttles• Small sided games• Team shape and set plays• Cool down

Continuous Training• Cycling• Running• Swimming

Example sessions for a footballer

31. Which one of the following best describes the frequency element of the overload principle of training?

A. How hard you train B. The type of training you do C. How often you train D. How long you train for

38. State two advantages of using weight training to improve fitness.

36. Describe the relationship between a repetition and a set in weight training. 2 marks

40. Describe a training method that an athlete could use to improve cardiovascular endurance or speed and explain in detail how they could also use the principle of overload to improve their fitness. 8 marks

32. Which one of the following describes the Fartlek training method?

A. Speed playB. Long distance runningC. Training with weightsD. Exercising to music

37. Describe what is meant by ‘interval training’. Using your knowledge of training zones and the principles of training, explain how interval training can be used to improve performance in a 100 metre race.

39. Explain how an athlete could use their knowledge of training zones to help improve their performance in cross country running. 4 marks

34. When planning a traininging programme the principles of training have to be considered. Which describes the principal of progression?1 mark]

A. Training is increased gradually as the body adjusts to the increased demands

B. Training that is suited to a particular sport or activityC. Training benefits are lost when training stopsD. Training to make the body work harder than normal in order to

improve it

33. A cool down is done at the end of a training session to: :[1 mark]A. Reduce the chance of injury during activityB. Reduce the risk of muscle stiffness after exerciseC. Increase blood flow around the bodyD. Increase the production of lactic acid

35. Altitude training is beneficial to athletes. Which of the following is one of these benefits?[1 mark]

A. Develops muscle strengthB. Improves techniqueC. Increases the oxygen-carrying capacity of bloodD. Enables quick weight loss

41.A local club undertakes different training throughout the year. Explain how each of different training seasons contribute to improving performance. [8 marks]

Exam Questions On types of training, training year, training session and alternative training.

Stress & FatigueStress

A state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

Causes of stress• Physical change - e.g. recovering from an injury• Mental change – e.g. competing against

different opponents.• Emotional adjustment or response – e.g. death

or severe injury of a team mate

Effects of stress on performance• Tension leading to tightness in muscles.• Anxiety• Apprehensive• Nervousness leading to shaking or feeling sick• Decrease in motivation

Fatigue The feeling of extreme physical and mental tiredness brought on by extreme exertion.

Causes of fatigue:• Extreme exertion – pushing yourself physically or mentally. • Tiredness• Lack of fluid – need fluids (water) to keep the body cool and aid

the removal of waste products.• Lack of training – muscles are not used to the exertion and so

cannot maintain effort. • Poor nutrition – Need to ensure that diet contains enough

energy to support activity levels.

Consequences of Fatigue• Decreasing concentration levels – can cause you to make

mistakes• Local muscular fatigue – can cause you to stop the activity• Injury – can occur if you don’t stop• Decrease in skill level – incorrect execution of techniques

Exam Questions42. Fatigue can occur as a result of physical activity. What is fatigue? 1 Mark

43. How does fatigue occur and what negative effect can this have on performance? (2 marks)

44. During a cross country run an athlete becomes fatigue. What is meant by the term fatigue and what effect could this have on performance (4 marks)

Injury & Safety

Exam Questions

49.Which one of the following is not a precaution taken to avoid injury?

A. Carrying out a warm-upB. Wearing jewelleryC. Playing by the rulesD. Wearing safety equipment

45. Wearing the correct clothing when partaking in physical activity is essential for safety. Explain how correct footwear encourages safe participation (2 marks)

47. Rules are created by governing bodies. Explain how following rules makes participation safer? (2 marks)

48.Which one of the following is not an example of personal protective equipment?

A. Post protectors in rugby B. Shin pads in football C. Gum shield in hockey D. Buoyancy aid in sailing

46.Using two different examples, explain how safe practice can reduce the risk of injury when taking part in physical activity. 4 marks

Injury - An injury is damage to your body. It is a general term that refers to harm caused by accidents, falls, hits, weapons, and more.

Internally caused Injuries – where performer is solely responsibleOveruse Injuries- Training or performing too much- Stress fractures (a break in the bone due to repeated heavy load), muscle strains, and tendon injuries (an example is tennis elbow which is an inflamed tendon).

Sudden Injuries- Strain is put on the body whilst performing through a twist, stretch or turn which can result in injury such as a pulled muscle

Externally caused injuries – caused by other factors than the performers themselves. Foul play or incorrect actions – involves other players/opponents . Rules to stop this occurring. Impact injuries – Contact in sport with others, equipment or playing surface. Equipment / clothing – damaged or faulty equipment and badly fitting/inappropriate clothing.Accidents – these will always happen!

Precautions• Risk assessment• Warm ups – before activity• Rules and codes of conduct

are clear, followed and enforced.

Head injuries Make sure they can breath, with mouth and nose clear and in the coma position. Concussion signs; weak and irregular pulse, slow and shallow breathing – to be dealt with by experts

Fractures Are broken bones. Signs: shape of limb is abnormal or in an unnatural position, swelling and possibly the bone sticking out.

HypothermiaRapid cooling of the body where temperature drops quickly. Cover them with warm dry clothing or blankets.

Joint and Muscle Injuries Includes sprains, strains, pulled muscles and cramps. Apply RICE principle:REST – stop and rest injury.ICE – apply ice to reduce swelling and pain. COMPRESSION – bandage or tape to give support and pressure to area. Make sure it doesn’t restrict blood flow. ELEVATION – try to raise injured body part to decrease circulation to area and drain away other fluid.

CutsClean and dress the cut with a plaster or small bandage.

Common Injuries

Diet and Nutrition

Exam Questions52.The sports nutritionist advises that fibre is an important nutrient in diet because it keeps his digestive system healthy. Name three other nutrients that are important in diet and explain how each may help an athletes performance in training and in competition. 6 marks

53.We take in a number of different food types in our diet. Which aids the digestive system?• Protein• Fibre• Vitamins• Fats

51.Diet is an important factor to consider when participating in a physical activity. Explain how a carbohydrate loading diet could help a runner to perform to the best of their ability in a half marathon. 4 marks

Food Type % in diet Examples Used for….

Carbohydrates 33% Pasta, bread, rice and potatoes Main source of energy for our body .

Fats 22% Cheese, Chocolate, oils, and other diary products

Body fat keeps us warm and protects organs. Provides energy. Can act as an insulator to help keep players warm

Protein 12% Meat, fish and nuts. Used for growth and repair of the muscles. Reduces recovery time

Vitamins & Minerals 33% Fresh fruit and vegetables Keeping your bodily functions healthy and balanced. Increase the body’s efficiency to carry oxygen to the working muscles (minerals).

Fibre N/A Fresh fruit and vegetables; and whole wheat cereal.

Helps us to digest food. Helps reduce levels of cholesterol making the heart more efficient.

Water N/A Tap or bottled water Helps keep us hydrated – helps maintain concentration and reduce fatigue

Anorexia An eating disorder, occurs primarily in females relating to the fear of gaining weight and a distorted body image.

ObesityCondition of being extremely fat or over weight, which results in health problems

Malnutrition Physical weakness resulting from insufficient food or an unbalanced diet

Specific DietsCarbohydrate loading – used by endurance athletes, e.g. marathon runners. Involves eating excess starch-rich foods one week prior to an event to increase glycogen stores in the muscles. This helps delay tiredness by providing a slow release of energy.High-protein diet – used by bodybuilders to gain muscle and lose fat. However, eating extra protein does not directly add muscle and can be difficult to digest.

Levels of ParticipationBasal metabolic rate (BMR) – minimum rate of energy requiredCalories – unit to measure heat or energy production. If you are active your BMR is increased and so you need to intake a higher number of calories to ensure that there is a balance. However, if you take in an excess amount of calories when you are not active it will lead to weight gain.

• Before exercise – try to eat 2 hours before activity.

• During – Try not to eat during activity, but something light and small such as a banana would be ok

• After – Try to leave a 2 gap after activity.

50. Diet can have a significant impact on a football players performance. Name two essential nutrients football players s should include in their diets and how they improve performance towards the end of the game. (6 marks]

Healthy schools programmePersonal, Social and Health Education• Incorporates sex and

relationship education and drug education

• Helps to provide informed decisions on choices.

Healthy eating• Gives information to make

healthy choices• Healthy and nutritious food

offered• Helps to improve

concentration, resistance to infection, energy level, physical growth and relationship, builds strength.

Physical Activity• 2 hours structured per week• Done to improve health and

fitness, provide approved qualifications, prepare for active lifestyle and balance subjects taught

Emotional Health and Well-being• Behaviour and reward policies

including bullying• Confidential pastoral support

system• Support for vulnerable

individuals and groups.

National Healthy Schools Programme

National Curriculum and extra-curricular provision

Physical activity policy• 2 hours of practical PE per

week is a legal requirement• Sets people up for a healthy

active lifestyle• Provides qualifications and a

balance between subjects.

Extra-curricular and factors that impact participationExtra-curricular activities are those that happen outside of the classroom.Participation in activities can be effected by:

1. Activity range – offer a wide range of activities that can be both recreational or competitive

2. Attitudes and experience of staff – can effect what activities are offered. Motivation and encouragement may lack if a negative attitude is adopted.

3. Facilities- do schools have the space and equipment?

4. Outside visits – Increases opportunities using facilities that are not otherwise available.

5. Club links – increases range of activities on offer.

Exam Questions54. Which one of the following is the term used for the compulsory Physical Education programme provided by schools?

a) Extra-curricular programme

b) Cross-curricular programme

c) National Curriculumd) Timetable

55. Explain how teachers can have a positive influence on participation.(2 marks)

56. Explain how school facilities can have a negative effect on participation. (2 marks)

58. Which one of the following is not a school extra-curricular activity?

a) Breakfast badminton club b) Lunchtime gymnastics clubc) Netball lesson d) After school cheerleading

taster session

59. The Healthy Schools Programme was introduced to make a difference to the health and achievement of children in schools. State and describe two of the themes included in this programme. (4 marks)

61. Which one of the following is not a core theme of the Healthy Schools Programme?

a) Physical Activityb) Healthy Eating c) Emotional Health and

Well-being d) The National Curriculum for

physical education

57. Which one of the following is not a core theme of the Healthy Schools Programme?

a) Physical Activityb) Healthy Eatingc) Personal, Social and

Health Educationd) Every Child Matters

60. Identify five ways in which schools can encourage healthy eating amongst their students. [5 marks]

Physical activity range Roles of participants

Exam Questions

Outwitting opponents – e.g. hockey, football, basketball

Accurate replication – gymnastics or dance routine

Exploring and communicating ideas- dance activities

Performing at maximum levels – 100m sprint in competition

Identify and solving problems – personal survival, orienteering or OAA

Exercising safely and effectively to improve health and well being - health and fitness activities

OfficialResponsible for controlling a sport or activity, based on the rules and regulations of the gameEnsures that the activity is played or performed safely and fairlye.g. referee, umpire, judge, marshal, timekeeper

Player/PerformerAims to improve performance in a particular sport or activity by developing good knowledge, skills, tactics, positioning, technique and movement

OrganiserResponsible for bringing everything together at the right time and place.Needs to have good managerial and organisational skills.Has a range of duties including booking facilities and managing funds

Leader/CoachSpecialises in a particular activity or sport.Helps the player/performer to improve their performance through appropriate training.Influences achievement of goals and behaviour in sport.

Vocational opportunitiesand qualifications

Sports performers:Professional – get paid for taking part and do the sport as their full time jobAmateur- take part as a past time or a hobby. They don’t get paid and have a full time jobSemi-professional – combination of the above where they can get paid via sponsorship, expenses, scholarships and occupations.

Careers:There are many opportunities e.g. PE teacher, coach, trainer, physiotherapist, sports management and personal trainer

Qualifications:BTEC, GCSE, GCE (a-level) and sports performance awardsSports/coaching awards.

PE Links with number of other subjects:

• English: speaking and listening skills and specialised vocabulary

• Mathematics: scoring, measuring distances and calculating speeds

• Science: biology and physiology links• Geography: orienteering, landscapes

and weather• Food technology: diet, nutrition and

energy balance• Citizenship: themes and values, such as

trust, responsibility, inclusion, respect, etc.

Cross-curricular links

62. State three ways an amateur sports performer could obtain funding. (3 marks)

63. Describe what is meant by an ‘amateur sports performer. (2 marks)

69. Which one of the following activities is in the outwitting opponents group?

a) Life saving b) Artistic gymnastics c) Aerobics d) Basketball

70. Which one of the following is a role that can be adopted as part of the GCSE Physical Education Course?

a) Manager b) Captain c) Official d) Physiotherapist

64. Give an example of a sports qualification and state how it may encourage an individual to become involved in or stay involved in physical activity or sport. [2 marks]

68. Identify and explain how one other curriculum subject can contribute in a positive way to Physical Education. (3 marks)

66. The GCSE Physical Education course allows students to adopt different roles within their activities. Identify two roles and explain how a student might gain different benefits from adopting each of these roles. (4 marks)

65. Name one career in sport or physical recreation. [1 mark]

67. Explain how studying GCSE Physical Education may be of benefit to a student who is choosing to follow the career named in sport or physical recreation. [2 marks]

Leisure and recreationCharacteristics of Leisure and Recreation

• Leisure time refers to the time left over after eating, sleeping, school, work, etc. when you can choose what you would like to do.

• Recreation refers to time to relax and enjoy yourself, and is a good opportunity to do something active and healthy.

• Physical recreation refers to participating for intrinsic rather than extrinsic reward. For example, participating for health benefits.

• Outdoor recreation refers to activities with an element of challenge, such as climbing, caving and white water rafting, in which you have to cope with the natural environment.

• Lifelong sports are sports that can be carried on throughout life, such as swimming, and allow maximum benefit gained.

• Being active during leisure time helps people to live a healthy lifestyle.

Leisure and RecreationIn recent years, there has been an increase in opportunities for leisure time due to:• Greater unemployment, giving people more free

time.• Shorter working week, allowing people to finish work

earlier and therefore have more time in the evenings.• Advances in technology, such as labour-saving

devices like washing machines, allowing more time to be spent on leisure activities rather than household chores.

The leisure industry(local authorities and private clubs) have grown to meet the increased demand for leisure provision.

Specific ‘user’ groups have been identified and the leisure industry has targeted their provision at them. For example, mothers and toddlers, unemployed people and shift workers.

Fairness and Personal and Social Responsibility

Etiquette in sport refers to taking part in the correct way and following the unwritten rules.

Some examples are:• Kicking the ball out of play when a player

goes down injured• Shaking hands with opponents before and

after a game• Bowing to your opponent in certain martial

arts• Respecting the official’s decisions• Adhering to the rules and the spirit of the

game

This allows the games to be played fairly and safely.

Exam Questions

71. Identify three reasons why the amount of leisure time has increased and explain one effect this has had on the leisure industry. (4 marks)

72. An individual may take part in non-competitive activities as part of their leisure and recreation time. State five benefits of taking part in a non-competitive activity. [5 marks]

73. All of the following are active leisure activities except:

a) Playing chessb) Playing footballc) Playing bowlsd) Hill walking

Benefits of Leisure and Recreation

• General fitness can be improved.• Weight loss • Suitable for all• Can continue for life• Social benefits – meeting new people• Men and women could participate

together• General health is improved• Not stressful.

The media, sponsorship and role models

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Media – What is it?Television• Most powerful and commonly accessed form of

media.• Increased influence since introduction of digital

transition.• Large number of sport channels available.• Listed events cannot be shown on pay per view

or satellite. E.g. Wimbledon Championship

Radio• Introduction of digital radio increased number

of stations• Dedicated sports stations• Broadcasting cost are lower than television • Radios are cheap and easily accessible

PressNewspapers – have dedicated sports sectionsMagazines – carry sports-related stories and topics. Also specialist sport magazines. Books – novels, textbooks and sporting . autobiographies.

Media influencesDemonstrating performance and participation:• High standards of performance

shown• Slow-motion replays emphasise

good points• Promotes healthy active lifestyleIncreasing revenue• Media pays for broadcasting rights• Sponsors more likely to pay when

high media coverage.

• Intrusion on event –lack of privacy for performers

• Media pressure – make something more dramatic or speed it up by changing rules

• Edited coverage – not all of the action is seen.

• Altered event timings – especially TV

• Undermining officials – slow motion replays undermine decisions

• Limited attendance – people choosing to watch from home

• Biased popularity – can make sports more popular than others.

Information Technology• Lots of information available on CD-ROMS and the

Internet• Increasing number of sites on the Internet

broadcasting TV and radio

v

Range and Scope of Sponsorship• Individuals: individual sponsorship deals whereby the athlete

gets given money to endorse a good, e.g. wearing a specific brand of footwear.

• Teams and clubs: payments made to the team, and used for equipment, kit etc.

• Sports: major sponsorship associated with the sport to promote leagues or competitions.

• Events: big events such as the Olympic Games attract many sponsors because it increases publicity

Sponsorship

Exam Questions

Advantages of Sponsorship• Financial support for the

athlete• Promotion of the sport• Raise profile and image of

sport• Increased revenue for the

sponsor, and gives them a good image

Disadvantages of Sponsorship• Sponsors may start to dictate

changes, e.g. to the rules, clothing, timings etc.

• Sponsors can withdraw if the image of the sport is damaged

• Difficult for minority (less well-known) sports to get sponsorship

Effects of Sponsorship• Provision of equipment, clothing

accessories, facilities, transport/travel

• Entry fees and expenses paid, e.g. hotel bills

Unacceptable Sponsorship• Anything associated with poor

health, e.g. smoking and alcohol

Types of Sponsorship• Equipment• Clothing• Accessories• Transport and travel• Training• Entry fees and expenses

c

Role models

Someone who people might aspire to be like, look up to and seen as a good example to follow.

How can role models shape attitudes?• The way in which they play, e.g.

fairly, abiding by rules or playing unfairly against the rules.

• Setting trends• The way in which they conduct

themselves in both their sporting and private life.

How can role models influence participation?• By being an

inspiration• By being successful

through good performances

• By representing a group, e.g. ethnic group, gender group or disability

80. Describe the advantages that a local company might gain from sponsoring David. (3 marks)

84. Which one of the following is not an acceptable sponsor for a school sports team?

a) A coach company b) A brewery c) A sports shop d) A health club

81. State two types of sponsorship and explain how each could improve players’ performance. (4 marks)

86. Identify one type of media and describe two ways in which it can have a positive effect on sport. (5 marks)

89. Describe one acceptable type of sponsorship that would be useful to the football club. (2 marks)

82. Explain why an alcohol company may not be an acceptable sponsor for Rachel’s football club. (2marks)

87. Explain what a role model is and describe how they can affect the level of participation in a sport.(4 marks)

88. Describe two ways in which the director of a televised sports event could influence how sport will be seen by viewers. [4 marks]

83. What is meant by the term ‘role model’. (2marks)

85. Explain how Louis Smith could have had an effect on Ben’s level of participation or performance in gymnastics. [4 marks]

Competitions, international events and developments

KnockoutOne teams plays another. The winner progresses and the loser is knocked out. It is usually played in rounds. E.g. DartsAdvantages – easy to organise and high numbers can participateDisadvantages – over quickly if you lose and qualify events may be needed to get correct numbers for each round.

LaddersThere is a set number of player/teams on the ladder. You challenge people higher on the ladder to a game and you take their place if you win. Advantages – suited to racket sports and is easy to run and organise.

LeaguesMost common form of competition where all teams play against each other, often twice in a given time period. Advantages – can cater for large entry with several leagues, everyone has same number of games and all arrangements can be made in advance. Disadvantages – goes on for a long time and can get fixture congestion.

CompetitionsThe majority of sport events provide a world championship for their particular events:

Football – World cupRugby – Rugby world cup

Cricket – One day testsAthletics – Olympics

Formula One – World championshipHigh profile events – these are not world championships but are very popular in the media. They include – Wimbledon, Super Bowl, Football Leagues and ne off events such as a boxing match.

Advantages of hosting international events• Good chance of making a profit through sponsors, media,

marketing and merchandise. • Updated/new facilities that can be used after the event.• Raising profile and reputation of the country on the world

scale. Disadvantages of hosting

• Security and risk of terrorist • Political boycotts and protest• High cost and expenses for facilities and security.

International sporting events

• Equipment – new materials mean things are now lighter, stronger and more durable. E.g. Rackets are now made using fibreglass and titanium. Things created to improve performance such as aerodynamic helmets.

• Materials – Synthetic material development has changed sportswear. Examples include – full body suits to improve streamline (now banned), surfaces of facilities have changed e.g. 4G and footwear e.g. football boot development.

• Facilities – purpose built facilities for sports e.g. gymnast. Development of indoor arenas (e.g. tennis) for participation all year round. Retractable roofs on stadiums to allow best competing conditions (e.g. Wembley). State of the art equipment for gyms.

• Data recording and storage – lots of data can be stored, analysed and presented.

• Performance analysis – enable performers to record and play back performance using sports motion analysis to give them a source of feedback and information on how to improve. E.g. ProZone – football clubs to analyse previous performance or Dartfish which is used by a variety of sports.

• Performance aids – Fitness monitoring allows heart rate, blood pressure and training zones to be read ensuring training is occurring in the right way. Hawk-eye, used in competition to check decision making is correct e.g. lines in tennis. Video officials – used to check and support decisions e.g. rugby.

Science in sportIT in sport

Exam Questions90. Describe a type of competition that would allow maximum participation if five teams were involved. (2 marks)

91. To find a winner quickly, when a large number of teams have entered, the best type of competition would be a:

a) Round Robin b) League c) Knockout d) Ladder

92. Using examples, explain how advances in technology could help Rachel to improve herperformance. (8 marks)

93. Using examples, explain how technological developments could help Ben to improve his performance in gymnastics. (Answer in continuous prose) [8 marks]

94. Rio de Janeiro in Brazil will host the Olympic Games and the Paralympic Games in 2016. State and describe two ways in which the hosting of these Games could be an advantage to the performance of competitors from Brazil. [4 marks]